Did you know that as we age, our bodies become less efficient at absorbing vitamin K?
It’s true! This essential nutrient, known for its role in bone health, blood clots, and other bodily functions, becomes even more important as we get older. So, let’s explore the world of vitamin K-rich foods that can protect your health as you age.
Powerhouses of Vitamin K
Leafy greens like pumpkin leaves, spinach and Moringa leaves are some of the best sources of vitamin K out there. Packed with nutrients and fibre, these veggies not only provide a healthy dose of vitamin K but also offer a range of other benefits for your overall well-being.
But wait, there’s more! Cruciferous vegetables like broccoli, cabbage, and Brussels sprouts are also high on the vitamin K charts. So, make sure to include these colourful and nutritious greens in your daily meals.
Surprising Sources of Vitamin K
Now, hold on a second. Leafy greens and cruciferous veggies aren’t the only players in the vitamin K game. There’s a whole world of foods that can boost your intake of this essential nutrient. Ever thought of avocados as a source of vitamin K? Well, surprise, surprise!
Besides their delicious creaminess, avocados bring some vitamin K goodness to the table. Kiwis, grapes, olive oil, and certain fish like tuna and salmon are also on the list of vitamin K-rich foods. Who said healthy eating had to be boring?
A Plant-based Twist
Now, let’s talk about a plant-based twist. For those following a vegetarian or vegan lifestyle, fermented soy products like natto and tempeh are excellent sources of vitamin K. For those in Nigeria, fermented soy products like “iru” (locust bean), “ogiri” or “dawadawa” (locust bean condiments), and “okara” (soy pulp) are excellent Nigerian alternatives rich in vitamin K.
These traditional fermented soy products not only add unique flavours to your dishes but also provide you with a good amount of vitamin K. So, explore these delicious and nutritious options and enjoy the benefits of vitamin K in your diet.
The Connection between Vitamins K and D
There’s another nutrient that goes hand in hand with vitamin K. It’s none other than vitamin D. Vitamin D helps your body absorb vitamin K, creating a dynamic duo for promoting overall health.
So, along with vitamin K-rich foods, make sure to get your dose of vitamin D. Take a stroll under the sun, enjoy some fatty fish like catfish, mackerel, or salmon, eat egg yolks, or savour fortified dairy products. With vitamin K and vitamin D working together, you’re taking strides towards better health.
Key Factors that Support Well-being
Let’s not forget the big picture. Alongside consuming a nutritious diet, there are other steps you can take to protect your health as you age. Staying active and exercising regularly is essential for maintaining muscle mass and preventing falls. It’s time to lace up those sneakers and get moving. Adequate sleep and staying hydrated are also key factors in supporting your overall well-being. So, drink up that water and prioritise sleep.
Remember the power of vitamin K-rich foods and their potential to protect your health as you age. From leafy greens to fermented soy products, there’s a world of options to explore. And don’t forget the vitamin D sidekick, along with staying active, getting enough rest, and staying hydrated. With these tips and tricks, you’ll be well on your way to nourishing your body and embracing a healthier future. Cheers to your health!
Researched by: Sandra Iloh